The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women

Alisha Carlson, Fitness and Nutrition Coach for Moms
  • 5.0 (37)
  • Fitness
  • Updated Biweekly

Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?  Are you sick of your clothes not fitting and wish that you felt like yourself again?  Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived? I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids!  You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals. Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together! 

  1. 1d ago

    The Fall Reset Busy Moms Actually Need to Stay on Track with their Fitness Goals

    A Realistic Fall Plan for Moms If your fall routine already feels impossible three weeks in, you're not failing, you built the wrong kind of routine for this season. In this episode, Alisha Carlson breaks down why September functions like a second New Year's in our culture, all momentum and zero sustainability, and why that setup is designed to make you quit, not a personal flaw on your part. Alisha walks through a simple two-step approach: auditing your macro calendar for the next 10-12 weeks (practices, small groups, work travel, the non-negotiables) and picking one true priority to focus on for the season, whether that's nutrition, movement, sleep, or stress. If you're a busy mom who craved routine all summer and is now drowning in everyone else's schedule, this episode is for you. WHAT YOU'LL LEARN Why treating fall like a fresh start (a second New Year's) sets you up to quit by OctoberHow to run a macro calendar audit for the next 10-12 weeks, before you touch anything elseWhy you can probably only sustain one true priority at a time, and how to choose itHow to avoid the all-or-nothing mindset using a good, better, best frameworkHow to schedule your one priority first, instead of squeezing it into whatever's leftHow to plan for the holiday season shift now, so momentum doesn't reset in DecemberTHIS EPISODE IS FOR YOU IF... You spent the summer looking forward to "getting back to routine" and fall hit harder than expectedYou're already tempted to overhaul your nutrition, workouts, and sleep all at once, starting MondayYou've quit by week three before and are tired of that being the patternYou want a realistic, sustainable approach instead of another all-or-nothing resetYou're a busy mom, mompreneur, or working woman juggling fall sports and activity schedules Two ways to work with me right now. If you're just getting started and want a low barrier entry point, the Fit and Fueled Foundation is a $27 micro course at the link in the show notes. If you're ready for real hands on support and want someone in your corner, book a free 1:1 consult and let's talk about coaching. Both links are here: https://thestrongherway.com/work-with-us

  2. Aug 27

    What I actually did to stay consistent with my fitness goals while traveling as a 40+ mom

    I just got back from a work trip, and I want to walk you through what actually happened with my fitness goals while I was gone, because it wasn't perfect and it also wasn't a write-off. In this episode I'm sharing what it looked like to let go of perfection on the road without swinging into the "screw it, I'll get back on track when I'm home" mindset that so many of us default to on vacations and holidays. If you're a mom over 40 who has ever come home from a trip feeling like you have to start completely over, this one's for you. I'm breaking down the handful of things I actually prioritized while traveling for work last week, and why those specific choices mattered more than trying to do everything. WHAT YOU'LL LEARN Why "I'll get back on track when I get home" is often the all-or-nothing mindset wearing a different outfitThe difference between letting go of perfection and letting go of your goals completelyThe key things I still focus on while travelingHow to hold your habits loosely without losing them entirelyWhy travel and holidays test your mindset more than your fitnessTHIS EPISODE IS FOR YOU IF... You're a mom over 40 navigating fitness goals around a busy, unpredictable scheduleYou've ever come home from a trip and felt like you had to "start over" from zeroYou go fully off the rails the second your routine changesYou want a realistic way to handle travel or holidays without guilt or an all-or-nothing crash Wherever you're at in your fitness journey, we have something for you. If you're ready to take the next step (whatever that is for you right now), head to thestrongherway.com/work-with-us

  3. Aug 13

    Willpower Is a Myth: Identity is what really makes a habit Stick

    If you've ever white-knuckled your way through a habit only to watch it fall apart the second life got hard, this episode is your reset. We're revisiting one of the most requested conversations on the show: why relying on willpower sets you up to fail, and why identity, not motivation, is what actually makes a habit stick. We break down why "trying harder" was never the real problem, referencing James Clear's identity-based habit framework from Atomic Habits, and walks through what it actually looks like to become the kind of woman who shows up for herself without needing to white-knuckle it. THIS EPISODE IS FOR YOU IF... You've ever said "I just need more willpower" and felt like the problem was youYou start strong and lose steam, and you're tired of blaming yourself for itYou've read Atomic Habits and want the identity piece applied specifically to your body, food, and fitnessYou're ready to stop white-knuckling your way through consistency If this episode hit home and you're ready to stop relying on willpower and start building the identity of a woman who shows up for herself, that's exactly what Fit + Fueled is built for. Where ever you're at in your journey, we have a next step for you. Get started: thestrongherway.com/work-with-us

  4. Aug 6

    Hormones and joint pain: why you're suddenly getting hurt

    If you've suddenly started getting hurt doing things you've done a thousand times before, perimenopause joint pain and tendon changes might be exactly why. This episode breaks down the musculoskeletal syndrome of menopause, a real, only recently named condition affecting most women in this transition, and why it makes injuries like frozen shoulder, tendinopathy, and unexplained joint pain show up seemingly out of nowhere. Alisha Carlson walks through what the research actually says about estrogen's role in your tendons, ligaments, and bone density, why your imaging can come back clean while you're still in real pain, and exactly what to do differently in your training so you can keep lifting, moving, and living without fearing your own body. WHAT YOU'LL LEARN What the musculoskeletal syndrome of menopause is, and why it only got a name in 2024Why more than 70% of women in the menopause transition experience this, and why 40% have normal imagingHow estrogen affects your bones, muscles, tendons, and ligaments, and why the relationship isn't as simple as more is betterWhy perimenopause specifically makes injuries feel sudden and unpredictableWhy frozen shoulder clusters so heavily in women between 40 and 60The four practical training adjustments that actually help, without requiring you to stop lifting or move lessHow to stop reading every new ache as a personal failure THIS EPISODE IS FOR YOU IF... You've had a sudden, confusing injury that came out of nowhere, with no obvious causeYou've been told your imaging looks normal but you're still in real painYou're in perimenopause or menopause and your body is responding differently to training than it used toYou've started to wonder if you're just "falling apart" or doing something wrongYou want to keep training hard and heavy, but need to understand how to do it smarter at this stage of life EPISODE CHAPTERS 00:00  The Injury That Made No Sense 03:30  It's Not Just In Your Head (and It's Not Bad Luck) 12:00  Why I'm Bringing This to You 15:00  There's Actually a Name For This: The Musculoskeletal Syndrome of Menopause 25:00  You Don't Need to Stop. You Need to Adjust. 32:00  What Happens If You Just Push Through This 35:00  What It Looks Like on the Other Side 38:00  You're Not Fragile. You're Informed. (Plus Your Homework) If you are a woman who is tired of knowing what to do but still not doing it, and you want real support, real accountability, and someone in your corner Monday through Friday, that is exactly what my 1:1 coaching is built for. I work with a small number of clients at a time so the support is actually personal. Ready to stop guessing and start training with your body instead of against it? go to thestrongherway.com/work-with-us to get started

  5. Jul 30

    Why being hard on yourself actually sabotages your success as a high achiever

    Alisha Carlson breaks down a myth that keeps high achieving women stuck in cycles of starting and quitting: the belief that being hard on yourself is what makes you disciplined. Drawing on self-compassion research from psychologist Dr. Kristin Neff, Alisha explains why self-criticism backfires, what self-compassion actually is (it's not the same as self-esteem, self-pity, or letting yourself off the hook), and what the research shows about its effect on behavior change and consistency. The episode closes with a simple three-step practice listeners can use the next time their inner critic shows up. What we cover in today's episode: The harmful cycle of harsh self-criticism and failure. Kristin Neff's research on self-compassion. The three components of self-compassion: self-kindness, common humanity, and mindfulness. The difference between self-esteem and self-compassion. Why self-compassion supports behavior change instead of undermining it. Addressing the objection that self-compassion is indulgence or laziness. Practical steps to notice and reframe negative self-talk. Ready to take the next step? Get started by going to https://thestrongherway.com/work-with-us

  6. Jul 23

    Sleep and Muscle Loss: What Women Over 35 Need to Know

    Sleep and muscle loss are more connected than most women realize, especially if fat loss or building strength is the goal. In this episode, Alisha Carlson breaks down peer-reviewed research showing why poor sleep can quietly flip a calorie deficit from burning fat to burning muscle, how growth hormone released during deep sleep fuels the actual results of your strength training, and why perimenopause makes all of this even more complicated, and even less your fault.   If you have been doing everything right with food and training and still are not seeing results, this episode names the missing variable almost nobody is tracking. Alisha covers what the research actually shows (and where it is more mixed than fitness content usually admits), four practical non-negotiables for treating sleep as a training variable, and what to do on the nights sleep falls apart anyway.   WHAT YOU'LL LEARN   - Why a landmark University of Chicago study found that poor sleep can cut fat loss in half, even on an identical calorie deficit - The real reason one bad night of sleep can measurably reduce how much muscle your body builds, and why it is not just discipline - How growth hormone released during deep sleep drives the actual repair work behind every strength training session - Why perimenopausal sleep disruption is not a character flaw, and what the research says about how common it actually is - A research-backed reason not to skip your next workout just because last night's sleep fell apart - Four practical, non-negotiable sleep habits that support fat loss and muscle building, without a Pinterest-perfect routine - What a 2024 meta-analysis of 18 studies found about sleep duration and where the body tends to store fat THIS EPISODE IS FOR YOU IF...   - You are doing everything right with food and training but not seeing the results you would expect - You are a busy mom or mompreneur who treats sleep as the first thing to sacrifice - You are in perimenopause and your sleep has changed even though nothing else has - You have ever felt guilty for prioritizing rest instead of another workout or task on the list - You want evidence-based reasons to protect your sleep, not another wellness platitude RESOURCES + LINKS   Work with Alisha, The Strong(HER) Way Fit + Fueled Coaching: https://www.thestrongherway.com/work-with-us Fit and Fueled Foundation ($27 micro course): https://thestrongherway.com/fit-and-fueled-foundation-4493 Follow Alisha on Instagram: https://www.instagram.com/thestrongherway   Ready to stop white-knuckling your way through a plan that isn't working? The Strong(HER) Way's Fit + Fueled coaching gives you weekly check-ins, access to Alisha Monday through Friday, and a full resource portal, so sleep, training, food, and stress get handled as one system instead of four separate things you're managing alone.   Ready to stop starting over? Explore the Fit + Fueled coaching program at thestrongherway.com/work-with-us or connect on Instagram @thestrongherway.

  7. Jul 16

    Zone 2 & VO2 Max for Women Over 35: Less Time, More Payoff

    What is the minimum effective dose of cardio you actually need for a healthier heart and a longer life? In this episode, Alisha Carlson breaks down the exercise science on VO2 max, the fitness metric most strongly linked to longevity, and reveals why short, high-intensity workouts can rival much longer sessions.   If you’re a busy woman juggling weight training, HIIT, Zone 2, and everything else the fitness world insists you need, this episode gives you research-backed permission to do less, and still get real results.     WHAT YOU’LL LEARN   - Why VO2 max is one of the strongest predictors of longevity researchers have identified   - What the research actually says about exercise intensity versus duration for improving VO2 max   - The minimum effective dose of cardio according to peer-reviewed studies, not fitness influencer guesswork   - Why short bursts of high-intensity interval training (HIIT) can match the results of much longer moderate workouts   - How stress, cortisol, and exercise intersect in midlife, and why more exercise isn’t automatically better exercise   - How to build a sustainable fitness routine as a busy woman without falling into the all-or-nothing trap     THIS EPISODE IS FOR YOU IF…   - You’re overwhelmed trying to fit weight training, HIIT, Zone 2, and everything else into one week   - You’ve heard "more exercise is always better" and want to know what the research actually supports   - You’re navigating perimenopause and want evidence-based movement strategies, not guesswork   - You’re stuck in an all-or-nothing mindset around fitness and want a sustainable way out   - You want to protect your long-term health without adding more hours to an already full schedule Ready to take this deeper and apply it in real time to your real life? go to TheStrong(HER)Way.com to get started

  8. Jul 10

    The Real Reason You Keep Falling Off Track (It's Not Discipline)

    If you've ever found yourself cycling on and off, relying on sheer willpower to hold your habits together, or feeling like you have to start over every time life gets hard — this episode is for you.   In this solo episode, I'm sharing a framework I call the behavior triad: identity, mindset, and behavior. All three are required for lasting change, and they don't work in a straight line. They work in a loop, each one reinforcing or eroding the others.   This is a sneak peek inside one of my Fit + Fueled group coaching calls, and it's a conversation I think every woman needs to hear.   IN THIS EPISODE: - Why willpower is a finite resource and why building your habits on it sets you up for the cycle of starting over - The research on all-or-nothing thinking and why it's one of the most documented barriers to long-term behavior change - How identity shapes behavior beneath conscious awareness, and why that works in your favor once you understand it - What mindset actually means at two levels: the background stories running beneath awareness and the active thought work you practice in the moment - Why small, consistent action is more powerful than dramatic overhauls - How identity, mindset, and behavior work together as a loop, and what that means for the days when you fall off - Practical steps to start building all three this week   KEY TAKEAWAYS: 1. Behavior change is more sustainable when it's aligned with your identity and supported by mindset work, not just willpower and motivation. 2. Relying on willpower alone is not a long-term strategy. Willpower is finite. Identity is not. 3. All-or-nothing thinking actively sabotages progress. The neutral middle ground — not crushing it, not blowing it, just continuing — is where the most sustainable behavior lives. 4. Changing your self-concept doesn't have to come before action. Small behaviors build identity. You don't have to feel ready first. 5. Thought work isn't about eliminating the negative voice. It's about learning not to let it run the show.

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About

Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?  Are you sick of your clothes not fitting and wish that you felt like yourself again?  Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived? I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids!  You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals. Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together! 

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